Italian Sausage Ragu – Keto on a Budget | Keto Recipes

Italian Sausage Ragu – Keto on a Budget | Keto Recipes

July 31, 2019 4 By William Morgan


welcome to keto meals and recipes dot com,
today I will be showing you how to make
my Italian sausage ragu this is an
extremely budget-friendly and versatile recipe
I will show you two different
ways to make this Italian sausage ragu
one version will use a slow cooker, and
the second version will show you how to
make it on the stovetop, I’d also like to
mention that at the end of this recipe demonstration
I will show you what to
pair the Italian sausage ragu to make
this recipe into a complete meal, and as
many of you have indicated I will
continue adding all the macros for the
various variations of what you can
combine with the meal, I would also like
to thank everyone who took the time to
reply to my question and write a comment
on what information you’d like to see in
future videos, so you can decide what you
want to include or add to your keto meal prep
let’s start with a macronutrient
ratio for the Italian sausage ragu which
is 3.8 to 1, with 6.9 grams of total carbs,
1.8 grams of dietary fiber,
resulting in 5.1 grams of net carbs per serving
I’d like to begin by assembling
and preparing all my ingredients
in this way I know for sure that I have
everything I need, and the actual cooking prep
in order to get the meal started is
much faster, whenever I make recipes that
require canned tomatoes I prefer to use
whole tomatoes, because they’re much
better quality than pre crushed tomatoes,
where they usually use the remnants when
they chose the whole tomatoes for
canning, I take the quantity of whole
tomatoes I need and its accompanying
liquid poured from the can into a
medium-sized bowl, using a potato masher
I press down and grind the whole
tomatoes into very fine rough pureed
consistency and then I set that aside
you may ask why don’t I just puree it
well I don’t do that because that will
make a very liquidy almost tomato juicy
like texture and it will also add a lot of air
and if you do try it you’ll
notice that the color the tomato puree
is much lighter than the mashed version,
and the reason I prefer to hand mash it
is because I want a rougher texture, next
into a food processor I add my chopped
fennel bulbs, and the chopped onion, and
sprinkle the fennel seeds,
pulse a few times and scrape the sides
and bottom between pulsing, so there are
no big pieces that are hiding underneath
the blade remove the fennel onion
mixture from the food processor and set
it aside for a moment, remove the sausage
meat from its casing and add it into
your food processor and pulse a few times
you just want to loosen up the
meat, don’t over process. You can do the
next step either in a saucepan or in
your slow cooker, add the oil and when
the oil is lightly sizzling add your
chopped fennel and onion mixture
cook until the onion becomes translucent then
push the vegetables to the outer edge of
the pan or your slow cooker, add the
grated garlic, cook for about a minute
and then stir the garlic into the fennel
and onion mixture, make another clearing
in the center, add the loosened sausage
meat and cook until the meat is browned thoroughly
make a clearing in the center
of the meat and add the tomato paste and
then cook the tomato paste for about a
minute and stir it into the meat and
sprinkle oregano, salt, pepper, because
I’ve decided to use red wine I’ve made
another clearing in my meat and poured
it in, but if you don’t want to use red
wine you can use either red wine vinegar,
or the white wine vinegar, or apple cider vinegar
let these ingredients cook in
the center for about one minute then
stir to combine it with all the rest of
the ingredients
and cook for another couple minutes, as I
mentioned if your slow cooker has a
stovetop setting and you can saute
everything directly in the slow cooker
just do it that way, otherwise if you use
the separate pan and wish to continue
with the slow cooker just transfer
everything to your slow cooker after
you’ve browned the meat and combined
everything, and then pour in the crushed
tomatoes and the water, place the lid on
your slow cooker and set the timer for
six to eight hours, when the ragu is
almost done have a wee taste and decide
if you’ve added enough salt, if not
adjust to your taste. The last step that
I do because I like my ragu quite thick
is I add the glucomannan water mixture
stirring as I pour it into the ragu and
then continuing to cook
hi for about five minutes, this thickens
up the ragu beautifully and gives a
real body when you’re serving it with
zucchini noodles, for the second method
which does the entire recipe on the
stovetop
I use a deep sided skillet or Dutch oven,
and after your meats browned you just
add the crushed tomatoes and water as we
did with the slow cooker stir the
contents together and put a lid on
whatever pot you’re using, cook on medium heat
bringing the ragu mixture to a
light simmer, and then reduce the heat
setting to medium-low, continue cooking
for about two hours and don’t forget to
stir occasionally, cooking on low heat
allows the flavors to fully develop and
you’ll find that the cooking low and
slow method is often recommended with
all Mediterranean recipes and especially
if you’re making sauces or ragus
after the two hours as before taste your ragu
see if it needs some more salt adjust accordingly
and if you want to thicken it use the
glucomannan and water mixture, increase
the stovetop setting to medium-high and
cook for 5 more minutes, stirring
continuously, because you don’t eat the
ragu by itself I’ll show you how to
make my broad egg noodle style zoodles
Raghu’s are served over broad egg
noodles, so here’s how I make my
substitute first I use a mandolin to cut
the zucchini lengthwise, by the way I
bought this one at a dollar store, I
don’t really remember how much it cost
but I do remember it was extremely
inexpensive you don’t really need an
expensive Madeleine unless you plan to
use it a lot, I don’t so this dollar
store one works just fine for me, after
you have cut the entire zucchini take a
strip put it flat on your cutting board
and cut into equal widths, I cut the
zucchini into 1 centimeter or 1/4 inch
widths, to prepare my noodles I then melt
some butter in a frying pan, and once my
butter starts sizzling I place the
zucchini broad noodles into it, cook for
about one minute and toss gently
keep cooking and tossing until your zoodles
are just at the al dente stage
you don’t want to overcook because they’ll be too
soft and mushy and won’t work well with the ragu
the reasons for this are when
the zoodles are al dente
or on the firmer side, they have a better
texture and mouthfeel, and also by not
overcooking you’ll retain more of the
zucchini nutritional value, the more you
cook vegetables the more nutrients are
lost, when I’m ready to serve I place my
zoodles serving in the center of the
plate and make a bit of a dip in the center
and then I place the sausage ragu
into that dip, it’s delicious just like this
but I like to sprinkle a
bit of grated Parmesan on top
here are the macronutrients for the Italian
sausage ragu and the zoodles prepared in butter
sometimes I make my easy keto
buns and rolls, and serve one per person
we like to dip the buns in the sauce as
we eat our meal, now here’s the
macronutrient breakdown for the Italian
sausage ragu, the zoodles, plus one bun
another option is to also have a treat
such as my chocolate truffles
these chocolate truffles are a delicious fat
bomb, which increases the healthy fat
content for the entire meal, and we enjoy
about two of them with a cup of decaf
here’s the macronutrient for this option,
or if you’re really hungry have the
entire combo of zoodles, Italian sausage
ragu, a bun and two truffles, and here’s
the macronutrient chart for the complete
option, as you see the macronutrients are
really quite reasonable, by the way the
Italian sausage ragu makes a wonderful
prep ahead freezer meal, I hope that you
will enjoy this cost-effective comfort meal
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the link to my blog where you will
be able to find the printable Italian
sausage ragu recipe, as well as the link
for the other videos will be provided in
the description below